Weekly Announcements
1) Vickery Angels for Spence Middle School
We are once again lucky enough to have Spence Middle School let us provide presents and necessities to some of their kids who need it most.
30 Kids are hung up on our Non Denominational Christmas tree and we are looking for Vickery members to sponsor.
PLEASE BE SERIOUS IF YOU PICK A KID TO SPONSOR.
More info via email and our private fb group (Vickery Athletics Members)
2) Open Gym Add On: $35
December is a crazy time, specially in 2020. If your workout schedule needs to be more flexible, add the Off Hour Open Gym option to your membership. Come train outside of prime hours (4:30-7:00pm). The add can be added any point in the month and cancelled as needed before the 1st.
Text Zach to add it (469-734-3343) IF you already have it and not texted Zach to set up a quick intro/ how to session. Please do!
3) If you haven't watched this deep dive on December Program and Gym Changes. Please do. It may answer some questions.
Monday
A) 4 Sets
60sec of Bench Press
R50s
30s/30s of Chainsaw Rows
R50s
+
B) Emom x 4min
Min 1: 10-12 Burpees
Min 2: 15/12 Cal Row
Right into...
14-12-10-8-6
Box Dips
Feet Elevated Supinated Ring Row or Feet Elevated Sup Body Row
Right Into...
200m Crossbody Kb/DB Carry (OH/FC)
TUESDAY
A) 7min AMRAP
8 RDL
8 Clean Grip Hang to High Pull
8 Clean Grip Muscle Snatch
+
B) 15min Amrap
10 UB Frog Stance Deadlifts
10/10 SL Hip Bridge on Bench
30 RKBS
+
C) E2MOM x 4 Sets
5 Hang Power Clean
5 Tough Vertical Jumps
10/side Side Plank Hip Taps
R2min
E2MOM x 4 Sets
5 Hang Power Snatch
12 Db Switch Lunges
WEDNESDAY
A) 20min EMOM
Min1: 16 Primal Shoot Throughs
Min 2: 12/10 Cal Row
R3min
20min EMOM
Min 1: 45sec Elbow and Toe Plank or Tall Plank
Min 2: 15 Slam Balls
THURSDAY
A) Every 4min for 20min
8-10 Reps of 1-1/4 Seated Barbell Strict Press
7-10 Tuck Up Negatives @ 3-4 second Descent
+
B) For TIme
100 DU
3-4-5-6-7-8
Hip to Halos (R+L = 1)
Db Z Press
Right into...
100 DU
1-2-3-4-5-6
Wall Walks
Strict Chest to Bar Pullup
FRIDAY
4 Sets
A1)10/leg DB/KB Front Bulg Split Sq
R60
A2) 12 Kb Sumo Squat Jump*
*Explosive Jump and control down
R60s
A3) 8 controlled 1-1/4 Back Squats
R60s
+
B) 50 Reps of each movement - Finish all 50 and then move on to the next one:â €
â €
Towel Pass Throughsâ €
Towel Side Touches (R+L=2)â €
Towel Toe Touchesâ €
Towel X-Ups (R+L=2)â €
Plank Knee to Shoulders (R+L=2)⠀⠀
*Rest 2 minutes between movements.
SATURDAY
A) 16min Running Clock
Row at Moderate Pace
Minutes 0,4,8,12,16 perform the following
10 Pushups
10 KB/DB Strict Press
10 Bench Dips
B)16min total
8min of Single Unders/8min of AB @ moderate Pace
Minutes 0,4,8,12,16
10 RR
10 Barbell Bicep Curls
10 Prisoner to Superman
SUNDAY
No Coach staffed Open Gym anymore. Only Open Gym Add On Members.
Sunday Specialty classes will start in Jan 1 and be included in membership.
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